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This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

mki12 on December 07, 2009

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Workout Category:

Strength Training Only

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

Chest, Biceps, Back, Triceps, Forearms, Abs, Thighs, Calves

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	85 lbs.	10	60
	105 lbs.	10	60
	105 lbs.	10	60
Decline Barbell Press	55 lbs.	8	60
	75 lbs.	6	60
	75 lbs.	8	60
Incline Barbell Press	55 lbs.	10	60
	55 lbs.	10	60
	75 lbs.	10	60
Flat Bench Dumbbell Flyes	10 lbs.	10	60
	15 lbs.	10	60
	15 lbs.	10	60
Pushups	-	50	60
Biceps
Incline Dumbbell Curls	25 lbs.	20	60
	25 lbs.	20	60
	25 lbs.	20	60
Seated Hammer Curls	25 lbs.	20	60
	25 lbs.	20	60
	25 lbs.	20	60
Standing Alternate Dumbbell Curls	25 lbs.	10	60
	25 lbs.	15	60
	25 lbs.	20	60
Standing Barbell Curls	55 lbs.	10	60
	55 lbs.	15	60
	55 lbs.	15	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Barbell Press	75 lbs.	12	120
	80 lbs.	10	120
	85 lbs.	8	120
	90 lbs.	6	120
Barbell Bench Press	85 lbs.	12	120
	100 lbs.	8	120
	110 lbs.	6	120
	115 lbs.	5	120
Cable Crossovers	20 lbs.	10	120
	30 lbs.	8	120
	30 lbs.	6	120
	40 lbs.	5	120
Pec Deck Flyes	50 lbs.	10	120
	50 lbs.	10	120
	50 lbs.	10	120
	50 lbs.	10	120
Back
Wide-Grip Front Pulldowns	65 lbs.	12	120
	75 lbs.	10	120
	80 lbs.	8	120
	85 lbs.	6	120
Wide Grip Front Chin-Ups	-	15	120
	-	15	120
	-	15	120
	-	15	120
Seated Cable Rows	65 lbs.	12	120
	70 lbs.	10	120
	75 lbs.	8	120
	85 lbs.	5	120

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stairclimbing Machine	0.000 miles	30	-

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